According to Dr. Tran Thi Kim Thanh, Head of Cardiology IV, Department of Cardiology - Metabolism, Tam Duc Heart Hospital, walking is a simple activity but brings countless benefits to cardiovascular, physical and mental health.

Whether you are healthy or living with cardiovascular disease, diabetes, walking properly can help improve your quality of life and reduce the risk of dangerous complications.

The important thing is to listen to your body, follow appropriate instructions and maintain a regular walking habit every day for a healthier body.

Tips for beginners

- Start slowly, gradually increasing your speed.

- Aim to walk 30 minutes a day, 5 days a week, which can be broken down into 10-minute sessions, 3 times a day.

- Choose a safe and comfortable place to walk.

- Stretch your muscles, knees, hamstrings, shoulders, calves, chest and back before exercising.

- Wear comfortable clothes, sneakers and well-fitting socks.

- Drink 200 ml of water before and after walking. If you walk for more than 30 minutes, you should bring a water bottle to drink enough during exercise.

- To achieve cardiovascular benefits, try to walk 7,000 steps a day.

Correct technique when walking

- Keep your back straight, head up, chin parallel to the ground.

- Bend your elbows about 90 degrees, swing your arms evenly and naturally, put your heels down and then your toes.

- Breathe deeply and evenly.

Walking intensity for each group

Healthy people

Gradually increase the time and intensity, specifically:

- Week 1 and week 2: 4 days/week for 10 minutes.

- Week 3: 4 days/week for 20 minutes

- Week 4 and week 5: 5 days/week for 30 minutes.

If you have started to get used to the walking intensity, you can switch to fast walking, walking on an incline or walking longer.

Cardiovascular patients

If you have just recovered from a cardiovascular event, you should initially practice walking in a rehabilitation gym under the supervision of a doctor and technician.

If your cardiovascular condition is stable and your doctor recommends exercise, you should practice walking with a gradual increase in time and intensity, specifically:

- First week: every 2 days/week, walk for 10 minutes.

- Second week: every 2 days/week, walk for 20 minutes (including 5 minutes of slow walking, 10 minutes of faster walking, 5 minutes of slow walking).

- Weeks three and four: walk 4 days/week for 20 minutes.

- Week five: walk 5 days/week (including 5 minutes of slow walking, 30 minutes of faster walking, 5 minutes of slow walking).

Stop walking immediately if you have symptoms such as chest pain, dizziness, nausea, shortness of breath, rapid heartbeat, excessive sweating, stress, anxiety.

Diabetic patients

Walking 10,000 steps/day will help control blood sugar and stabilize weight. However, be careful if you have diabetic neuropathy, your endocrinologist will guide you on appropriate exercises as well as the best shoes and socks.

If you have a wound or ulcer on your foot, you should stop walking and immediately see your doctor.

Walking improves blood cholesterol by increasing HDL cholesterol (good fat) and reducing LDL cholesterol (bad fat), thereby helping to reduce cardiovascular complications such as myocardial infarction, stroke...

Helps control blood sugar

Walking helps improve insulin sensitivity, thereby helping to control blood sugar.

Helps lose weight

Walking is one of the most effective ways to lose weight. Walking 7,000 steps a day will help you lose weight and maintain your ideal weight, which in turn helps stabilize blood pressure.

Increase muscle and bone strength

Walking is a weight-bearing sport, so it will help increase bone health and fight against bone aging due to age. Walking also helps slim and strengthen the muscles in the hips, thighs and calves.

Improve mood

Walking increases the release of endorphins (hormones that help control stress) and reduces the release of stress hormones such as cortisol or catecholamines.

Helps sleep well

Insomnia or not getting enough sleep will lead to many health consequences. If you have insomnia, practice walking every day. This activity can help improve sleep by reducing stress and increasing relaxation.

Increases Energy

The benefits of walking for the heart, body and mind help people improve their health and ability to function every day.

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